Strength training sets and reps

KathyApplebaum · December 2015

When I started strength training six months ago, I met with a personal trainer to get a plan of attack and to learn how to use the equipment. He had me start with 3 sets of 15-20 reps for 8 weeks to build endurance, then 3-4 sets of 12-15 reps for 8 weeks to build muscle mass, and finally 4 sets of 8-12 reps for 8 weeks to build strength.

I'm nearing the end of my final 8 weeks, and I have no idea if I should start the cycle over or keep going with what I'm doing. I could always meet with the trainer again, but they have limited training hours at my gym, so meeting with the trainer means taking a half day off work. Any suggestions will be appreciated!

jemhh · December 2015

Do you like the exercises that you are doing? If you like them, are not bored, feel that they are meeting your needs, etc., I would keep doing them. I probably would skip the 15-20 rep phase, just because the idea of doing an endurance phase doesn't appeal to me. Instead, I'd probably do a 6-8 rep phase and then go back to the 12-15 rep phase if I were to stick with this. But that is just me and you are you so you should follow your preference

A few other options:

pick slightly different variations of the exercises that you are doing and go through the different rep ranges
pick two different rep ranges (A and B ) and do your exercises with the A range one workout and the B range the next workout, alternating back and forth
pick an entirely different strength training program (I'm posting a non-exhaustive list of programs below to give you a start at looking through several)

* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

BrianSharpe · December 2015

What are your goals?

Sam_I_Am77 · December 2015

KathyApplebaum wrote: »

When I started strength training six months ago, I met with a personal trainer to get a plan of attack and to learn how to use the equipment. He had me start with 3 sets of 15-20 reps for 8 weeks to build endurance, then 3-4 sets of 12-15 reps for 8 weeks to build muscle mass, and finally 4 sets of 8-12 reps for 8 weeks to build strength.

I'm nearing the end of my final 8 weeks, and I have no idea if I should start the cycle over or keep going with what I'm doing. I could always meet with the trainer again, but they have limited training hours at my gym, so meeting with the trainer means taking a half day off work. Any suggestions will be appreciated!

Yeah, what are your goals aside from weight management? How has your progress been under this trainer? He doesn't look like a NASM trainer, if he is then I don't know where he's getting his plan from. Do you know what he's certified in?

ovidnine · December 2015

BrianSharpe wrote: »

What are your goals?

This is important!

Without knowing that I'll suggest what I'm doing:

* The Journey- strengtheory.com/complete-strength-training-guide/

KathyApplebaum · December 2015

Wow, thank you all for the resources! Lots of fun reading ahead.

I hope I didn't give the wrong impression about the trainer. I'm not really working with him -- this was the "free orientation to get you started at the gym that you're paying for in your tuition" session that my university offers to all students.

My main activities are road biking and running (biking 100+ miles a week in summer, skewed more to distance running in winter), and my main strength goal is to support those activities, especially on hills. My secondary goal is to develop enough strength that it's no big deal to lug the 50 pound bag of dog food from the car into the house or to hike up a steep stretch of trail. I have a long ways to go, but I'm really, really pleased with my progress in the last six months.

AliceA2013 · January 2016

Great resources!
I would also suggest reading up on periodisation for strength training, which maximises the efficience of strength gains and avoids the monotony of doing the same exercises and reps all the time.

paulandrachelk · February 2016

Sounds like New Rules for Lifting- get book and follow Schulers programs.

sftbllcoachlp · February 2016

KathyApplebaum wrote: »

When I started strength training six months ago, I met with a personal trainer to get a plan of attack and to learn how to use the equipment. He had me start with 3 sets of 15-20 reps for 8 weeks to build endurance, then 3-4 sets of 12-15 reps for 8 weeks to build muscle mass, and finally 4 sets of 8-12 reps for 8 weeks to build strength.

I'm nearing the end of my final 8 weeks, and I have no idea if I should start the cycle over or keep going with what I'm doing. I could always meet with the trainer again, but they have limited training hours at my gym, so meeting with the trainer means taking a half day off work. Any suggestions will be appreciated!

Now that you have some experience of using different equipment in the gym, and is ready to go on your own. Go to the bodybuilding.com website and you will finds lots of different programs that will offer what your looking for. Lots of good programs for women & men, and lots of great information. Hope that helps, if you have any other questions feel free to ask. Good luck & keep working hard. It will payoff.

Sam_I_Am77 · February 2016

jemhh wrote: »

* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* 5/3/1 (get the book but this is a calculator) - https://blackironbeast.com/5/3/1/calculator
* Greyskull - http://strengthvillain.com/forum/viewtopic.php?f=9&t=89
* Fierce 5 - http://forum.bodybuilding.com/showthread.php?t=159678631
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

@jemhh Throw "Juggernaut 2.0" in there as well.

I think periodization gets misunderstood sometimes. It's not always a changing of exercises, though it can be. It's more about how you manage your different training variables, your core exercises may never change. You may always Squat, Deadlift, and Shoulder Press for example but you just manipulate the variables. Perhaps it's just accessory work that changes. It really just depends on what your goals are and working towards them and that is how you determine how you periodize your training.

Strength training sets and reps

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